Water aerobics (or aqua aerobics) has finally reached India and it seems like it is here to stay. But as the concept is new and not much is known about this form of exercise, we are here to break the ice.

So, what is water aerobics?

And.

Why should you go for it instead of traditional aerobics exercises?

Water aerobics for beginners – A brief understanding

Water aerobics is aerobics exercises done under shallow water like in a swimming pool. It is typically practiced in waist deep or deeper water and is done mostly vertically.

A kind of resistance training, aqua aerobics for beginners can be a combination of various limbs movements like walking or running backward and forward in warm water.

Water Aerobics over Traditional Aerobics

We are in favor of water aerobics over traditional form of exercises because (of course) of the obvious.

When you shift your workout to the water, you can bring back your enthusiasm while enjoying a lot more health benefits than usual.

Then again, we totally understand if you are skeptic behind this fitness idea. You may think it is not possible to get as intense and sweat as much under water.

But, here’s the catch. A lot of researches suggest otherwise.

In reality, water forms a built-in resistance like weights surrounding your body. Which ultimately helps in increasing the intensity of your workout.

Then again, the effect of gravity is very less under water which makes it easier for your body to move through a wider range of motion. The water pressure makes you work harder than they would during traditional aerobic classes.

You can easily add water aerobics to your fitness routine, no matter what age group you are in.

Still, need some more convincing? Here are 10 amazing health benefits of water aerobics that should do the trick for you.

10 Amazing Health Benefits of Water Aerobics

Burn more calories with less effort

Water aerobics is the perfect combination of strength training and cardio workouts along with the added advantage of water resistance. Your body gets a full workout.

Now, what about the calories burned?

With deciding factors like weight, the temperature of the water, cardio, volume and buoyancy, you can burn a whopping 400 and 500 calories per hour. Learn more about obesity.

Get back your muscle strength on point

Now, let’s speak science. In a pool, water flows in multiple directions which adds on to the resistance four to 42 times more than on land.

And when that happens, your muscles automatically gets a rigid workout session. Do this for twelve weeks straight and witness the change in your strength, flexibility and agility.

Enjoy the power of endurance

As opposed to weights on land, where you need to pull and push against both weight and gravity, water offers a natural resistance. When you are underwater, your body needs to fight through the water and you end up building endurance.

Reduce joint pain and promote mobility

Hydrotherapy is not a new concept for people who have arthritis. Water aerobics has the power to relieve pressure from the joints as you will have literally little to no impact on them. The deeper you go, the lesser effect of gravity you will feel.

Increase flexibility like never before

Another advantage of water aerobics is it increases overall flexibility in the body. When underwater, your body moves in various directions trying to adjust to the flow of water. This helps the joints to expand their range of movement.

Dial the workout to boost mental strength

Many researchers have already found and proven the wonders of water aerobics on decreasing anxiety and depression in people. This works miracles on pregnant women and the health of their unborn children. It elevates the mind and keeps you in a happy state.

Lose weight with less muscle soreness

Since you now know that exercising in the pool can help you burn 400 to 500 calories per hour, weight loss comes as an add-on. Water is twelve times more resistant than air. So, when your water aerobics instructor gets hard on you, it’s really okay! Both strength training and cardio workout benefits are about to come your way.

Tone the body and improve posture

If you are stuck on a 9 to 5 desk job, it’s time you think for your health, body and posture. According to a study at the Indiana University about the power of swimming and aerobic exercises for those associated with desk jobs, switching up position to exercise horizontally can tone up your body and also improve posture.

Safer rehab environment

Water offers a safer rehab environment for your body. So, when you are rehabbing, the water pressure exerted against your muscles contributes to the buoyancy effect.

The thickness of water, also known as viscosity is not present in the air. When you work out on land, you miss out on the wonders that the thickness does. It helps you unload the gravitational weight offering a soothing effect on any injury in a completely supported environment.

Stay calm even during harder workouts

Last but not least, water aerobics is a great addition to summer workout sessions. When you are underwater, you can feel refreshed even during harder workouts.

When you sign up for deep water running, typically the water temperature for such intense classes are 80-82 degrees – enough to keep you calm during such workouts.

Superfoods can have a major impact on the way you feel. Other than meeting your vitamin and mineral needs, they help you shed your extra kilos, prevent chronic disease and achieve better health. We have come with some of the best superfoods that you won’t mind eating.

35 Superfoods for weight loss

Coffee

The caffeine in coffee can fight edema and help your body get rid of excess fluids. Apart from drinking coffee the conventional way, you may also whip it into smoothies, or use them as a rub for meat. But it can also be a deadly weight loss productif you consume in excess.

Collard greens

Collard greens are a great source of fiber that keeps you from overeating. A cup of cooked collards contains up to 0.68 grams fat, 4 grams protein, 5.3 grams dietary fiber and 9.3 grams carbohydrates – perfect for your daily requirements.

Dark chocolate

Chocolate is a good source of monounsaturated fatty acids. It reduces appetite and control unrequired cravings. Also, its anti-inflammatory constituents cut down post-workout pain making exercising far more appealing to the body.

Eggs

Eggs are rich in protein, healthy fats and essential vitamins in the right ratio. Egg whites boost metabolism, and its protein content reduces appetite. Though, there is no limit to the number of eggs you should eat in a week, avoid frying them.

Figs

Figs are the healthiest substitution to artificial sweeteners and are the best way to deal with obesity (Know health facts about obesity). They double the rate of fat burning process in the body. Figs can be eaten whole, fresh or dried. Pair them with ricotta cheese or melons or add them up in your pies and cakes.

Garbanzo beans

Garbanzo beans or chickpeas are low in calories and high in dietary fiber. It curbs your appetite and supports your dieting efforts. If you do not feel like eating raw, make into a creamy hummus and compliment it with raw vegetables.

Grapefruit

With 90 percent water content, grapefruits act as a natural appetite suppressant. One serving of grapefruit contains only 53 calories and about 2 grams of fiber. Half a grapefruit before each meal could help a great deal.

Greek yogurt

Greek yogurt is a very good source of calcium. A 6-ounce package of this yogurt can contain up to 16 grams protein, 20 grams carbohydrates and 5 grams fat. Use it as a substitute for mayonnaise in your favorite salad, or as yogurt smoothies.

Green tea

The fact that green tea is filled with antioxidants that it can boost metabolism and help burn calories throughout the day is not a health myth. The flavonoids and caffeine burns unwanted fat and improves insulin action in the body.

Kimchi

The spicy Korean condiment, kimchi is a rich source of vitamin A, B, and C. Its anti-inflammatory and cholesterol-reducing properties help you lose weight and cut down the risk of cancer. Add it to your scrambled eggs or mix it with green veggies.

Kidney beans

Protein-packed and fiber-rich kidney beans are a rich source of omega-3s and calcium. Serve yourself a big bowl of beans with chilli or make a bean salad by adding onions, peppers and garbanzo beans for better results.

Lemons

Lemons are a rich source of vitamin C, flavonoids, potassium and strong antioxidants. Drinking its juice with warm water and honey in the morning can help you shed those extra pounds and strengthen immunity.

Lentils

Lentils can be the perfect filling replacement for foods with high carbs. Half a cup of boiled lentils holds nearly 8 grams of fiber and 3.4 grams of fat-burning resistant starch.

Mustard

Mustard is extremely low in calories and carbohydrates. A tablespoon of mustard in your food contains only 1.8 g of carbohydrates, 5 calories, 2.3 g dietary fats and can boost metabolism by up to 25 percent inducing a feeling of fullness.

Oatmeal

Oats as your healthy diet staple for there are many reasons to back it up. They are affordable, packed with rich nutrients and can be endlessly customized according to taste. They work miracles on your waistline when cooked and is perfect for your healthy breakfast ideas.

Oranges

Oranges are rich in vitamin C and dietary fiber. A medium orange contains about 3.1 grams of fiber which sums up to 12 percent of the daily required value. Vitamin C, on the other hand, maintains and repair your skin.

Peanut butter

Peanut butter is the richest source of protein and healthy fats. It can curb hunger and keep your metabolism running smoothly. Go for peanut butter spreads or smear it on an English muffin at breakfast or on whole grain bread for lunch.

Pears

Pears are a rich source of antioxidants and fiber. They reduce inflammation making working out easier for you. The low glycemic index absorb less carbohydrate in the bloodstream helping you shed weight faster.

Pearl barley

Pearl barley is an excellent source of fiber, potassium, folate, vitamin B6 and low cholesterol. Fiber decreases the risk of heart diseases and resistant starch increases the feeling of satiety. This low-cal meal tastes best in stews and soups.

Pine nuts

Pine nuts are a rich source of pinolenic acid which is a wonderful appetite suppressant. Its monosaturated fat content decreases the level of cholesterol in the body. Use them as delicious pizza toppings or have them sprinkled on salads.

Pistachios

Pistachios have the least calories compared to any other nut variety available. They contain high levels of vitamin B6, potassium and phosphorous that benefits your diet goals. Munch them with fruits as snacks to benefit your weight loss plan and lose belly fatin the process.

Plantains

The lesser sweet cousin of banana, plantains are starchier and much more versatile in the kitchen. They are a rich source of carbohydrates with low-fat content. Its vitamin C content fights free radical damage in the body.

Potatoes

Potatoes are a great source of resistant starch and help your body burn fats faster. White potatoes contain the same amount of fiber as an apple. Have your potatoes baked with steamed broccoli or serve with a poached egg for breakfast.

Popcorn

Popcorn happens to be a healthy filling snack high in fiber and low in calories. Since it is filled with air, you can relish on a large portion without having to worry much on your calorie intake. In fact, three whole cups contain only 100 calories.

Pumpkin

Half a cup of pumpkin contains only 40 calories and 8 g of dietary fiber. However, you need to substitute it in your diet for food with higher calories. For example, instead of eating a pumpkin pie for dessert, go for a warm pumpkin with cinnamon.

Quinoa

Quinoa contains a hearty dose of protein, fiber, minerals, iron and magnesium. Its low glycemic index help maintains blood sugar level in the body. This extremely versatile grain can be baked into patties, cookies or muffins.

Raspberries

Raspberries are low in calories and high in fiber which makes it an ideal fat burner. Make it into a puree and pour over fruit salad, pancakes or waffles. Also, try adding chilled ripe raspberries to your champagne to celebrate special occasions.

Red wine

A glass of red wine every day can lead to smaller waists and lesser abdominal fat. Antioxidant resveratrol found in grape skin converts white fat into beige fat which is easier for our body to burn. Match it up with the rightfood habitsand regular workout.

Salmon

Salmon is a lean protein healthy enough to replace those fatty red meats and junk food in your diet. It boosts metabolism and aids in weight loss. Broil your salmon with various herbs, garlic and spices.

Spinach

Spinach is an abundant source of iron, folic acid, vitamin K, vitamin C, lutein and other powerful antioxidants. It is rich in dietary fiber which boosts satiety and keeps you full. Eat a salad for your lunch or use it as a pizza topping.

Sweet potatoes

Sweet potatoes are an abundant source of resistant starch which is what makes it a healthy addition to your weight loss plan. Since they are naturally sweet, they can be a healthier replacement for your carb-based desserts.

Vinegar

The acetic acid in vinegar prevents the accumulation of excess fat in the digestive tract. The acid also increases metabolism making it easier to burn off calories consumed during the day. Vinegar is best used on salad dressings.

Water

100% calorie-free drink it is, consuming water before meals can suppress your appetite and boosts your caloric burn. You also get a healthier and younger looking skin. Eight 8-ounce glasses for the average person in a day would suffice.

Whole grains

Whole grains are naturally low-fat and cholesterol free. They are rich sources of fibers, minerals, vitamins, antioxidants and phytochemicals. Switching to 100% whole-grain makes you 49 percent less susceptible to major weight gain.

Superfoods make for the best nutritional powerhouses. They fight and help you solve every darn problem. Stock up your fridge already!

There are hundreds of thousands of options for losing weight in the market. The magazines, social media sites, newspapers, and other infomercials are filled with advertisements for the most adequate and fastest way to lose weight. Apart from all such things, we all try experimenting a lot with the restricted diets or fasting for a shorter span of time in order to lose those extra kilos.

A number of people perform fasting in order to detoxify the body by flushing out the toxins and to lose weight. In the past few decades, fasting has gained huge recognition in the weight loss market. Fasting consists of a lot of variations such as once-a-month fasting, time-restricted fasting or intermittent fasting.

It becomes confusing and difficult as which strategy would work best as a healthy weight loss solution. But the answer is highly complicated.

Fasting is practiced since ages. Earlier when the only means of survival was hunting, people used to live without food for days till the time they hunt and gather their next meal. Now in the present era, certain religions started the ritual of fasting as a tradition for spiritual cleansing. It then started gaining huge recognition.

Fasting can be understood as the act of refraining oneself from the consumption of food or water or limiting the intake of food for a longer period of time. Many times it also includes not consuming solid foods but the consumption of fruits and juices is allowed. It might also include restricting the overall intake of food in a duration of some specific hours.

In the recent studies, fasting is considered as a significant aspect of health arena and weight loss which help the individuals in managing their total intake of food, reducing the risk of cardiovascular diseases, diabetes and diminishing the overall body fat.

A number of individuals do fasting as it is difficult for them to stick to a strict and continuous calorie restriction diet plan. It is highly challenging for them to monitor the intake of calories regularly and thus people do a fast instead to decrease the overall consumption of calories in total. Fasting helps in improving the physical condition of the individuals, reducing the risk of cardiovascular diseases, dropping down the higher levels of protein, decreasing the abdominal fat and diminishing the blood glucose levels.

You can profoundly decrease your weight through fasting at the initial level, but at the same time fasting may be risky for your health as the weight reduced by fasting is majorly the ‘water weight’ which is not a part of ‘body fat’. Once you will starting following your routine life and will get back to the normal eating patterns then the weight you have lost will come back with the double speed with few more kilos being added on it. Because of fasting, the metabolism becomes slower and it is easy to gain weight at that time. Thus, it is considered one of the most negative aspects of non-continuous fasting.

There are several side effects of fasting such as weakness, dizziness, low blood sugar levels, fatigue, muscle aches, and headaches. Individuals do fasting for a long period of time without consulting a health expert or nutritionist. Hence, they may also get prone to health ailments like irregular heartbeat, anemia, kidney and liver problems and a weakened immune system. It might also result in a deficiency of minerals and vitamin in body, diarrhea and muscle breakdown.

From an overall perspective, it sounds practical and logical that fasting helps in detoxifying your body by cleansing the harmful substances which can enhance the risk of obesity and other health ailments. But still, there has not been found any adequate or scientific evidence which can prove that you need to do fasting in order to flush out the toxic substances from the body.

The bottom line is that fasting may be a weight loss technique at initial level but it may act potentially dangerous for you as well. Therefore, it is not an effective way to lose weight, rather you can opt for a routine workout combined with a healthy eating plan as it does not have any negative impact on your body as well as help you in losing the weight.

Nothing feels good when we are hungry. So, why invest hours cooking when a healthy feast could be only a few minutes away? Make one of these easy recipes in under 11 minutes or less.

10 Yummy Healthy Recipes To Treat Your Taste Bud

Raw Cacao and Blueberry Smoothie

With dripping flavors of blueberry, vanilla, cacao powder and coconut milk, this amazingly flavored smoothie is super YUM. You can make it within 5 minutes but if you are too lazy in the morning, you can simply whip this up at night and carry it on the go the next day.

Step 2: Layer the lettuce, then tomatoes, next cooked quinoa, and avocado, and pistachios on top.

Step 3: Place the poached eggs on the top and add salt/pepper to taste.

Single Serving Blueberry Muffin

More of a healthy dessert, this version of microwavable blueberry muffin can be your guilt-free way to start your day. It is filled with the goodness of almond milk, flaxseed, sorghum flour and applesauce. Bake and indulge!

Migas

This one happens to be a classic Mexican breakfast that you can revamp for dinner. Get those tortilla chips, plenty of veggies and just the adequate dose of cheese and start cooking. No health myths attached to this one.

Weight loss is a tough journey. Which is why we tend to fall for “products” that promise us that we can eat anything or skip those tiring workout sessions and wake up toned and skinner the next day. This idea sell.

So, speaking of products, there are a lot of solutions to achieve weight loss goals out there. They are everything from pills to natural supplements to even drugs. Interestingly, some of them even help you lose weight.

How do you ask?

While some reduce your appetite, some reduce absorption of nutrients and some others increase fat burning in the body.

The problem is such abrupt mechanism can cause serious harm to the body. We are saying this for a reason. Here are 5 weight loss products that you should never try.

5 Worst Weight Loss Products that you should not try

Waist Trainers

These babies are a modern take on the sixteenth-century corset, made popular by the Kardashian clan. They suck your midsection in by compressing you into an hourglass shape. Makers of the product claim that it can metabolize fat, reduce food intake and release toxins. But the argument has zero scientific base.

The truth is with waist trainers you will have trouble breathing. As your stomach will be pushed into your spine, you won’t feel like eating. You will be losing fat to some extent, but it is definitely not a good long-term solution to lose belly fat.

Infrared Sauna Tent

They are portable infrared sauna tents that work by increasing a person’s metabolic rate (at least says so in the packaging).

But the truth is it is extremely uncomfortable and exposure to prolonged hot sauna can be dangerous to the body mechanism. The promise of effortless weight loss may sound tempting, but what actually happens is the loss of water weight which can result in severe forms of dehydration.

Slim Green Reduce Cream

Slim Green is a sculpting cream that claims to tone the stomach, butt, thighs, legs, and arms without having to take a pill. It is made up of a combination of water, oil, and chemical with no scientific proof that it works. The ingredient paraffin oil can even have laxative effects if consumed orally. Instead, find the best workout routine for your age and get going.

Slendertone

Slendertone is a toning belt accompanied by a smartphone app to track the progress. What it claims is the belt sends electrical signals that exercise the stomach muscles and give toned abs in six weeks.

Although researchers have found that neuromuscular electrical stimulation can affect the muscle strength and waist girth positively, it plays absolutely zero roles in burning body fat.

You can buy all the fitness gadgets you want, but none can beat the effect of maintaining a sound exercise program with a healthy diet formula.

Diuretics

You must know them as ‘water pills’ that are commonly used to treat conditions like high blood pressure. They help flush sodium and water out of your body. But they should not be used to lose weight, especially not without a doctor’s prescription. You can become severely dehydrated and when taken with certain medications, it may cause an overdose.

Caffeine Supplements

Yes, caffeine boost metabolism and has fat-burning advantages. With supplements, you can even burn up to 100 extra calories a day. But they are not worth. When the amount of your caffeine intake is higher than a certain level, you risk side-effects like anxiety, insomnia, irregular heartbeat, diarrhea, and hallucinations.

To sum up, adopting a better lifestyle and food habit will never go out of fashion. And works better than all the products combined.

Human behavior is complex. We are driven by various biological, genetic, behavioral, social, cultural, and environmental influences affecting our day-to-day lives. Obesity was not even considered a problem in the last century, but it has emerged as one of the biggest health problems in the world today.

We are exposed to the risk of developing diseases like diabetes, cardiovascular disease, cancer, stroke, dementia and various others. While many factors may influence weight gain, the basic ones include the following:

Factors that cause obesity

We have become more dependable on machines and very less active otherwise. We are leading a hectic and stressful lifestyle.

People have lost control over their eating behavior. The food we love so much (the junk) are just a few refined ingredients mixed with highly engineered chemicals that taste so good that we cannot avoid its temptations.

Other factors include unhealthy life choices like not consuming enough fruit, vegetables and unrefined carbohydrates, drinking too much alcohol, eating larger portions than required, lack of exercise and physical activity, less sleep, depression, consumption of drugs such as contraceptives, steroid hormones, diabetes, antidepressants and blood pressure pills.

Cure for obesity

Weight loss is influenced by 80% of your eating habits and 20% working out. Thus, feeding on the wrong food habits can make you obese. Limit your energy intake from sweetened beverages, saturated fat or salt and sugar content processed food. Couple it up with increased physical activity and you are good to go.

The golden rule is to never skip on breakfast as it is the most important meal of the day. It provides a steady stream of energy and also prevents unhealthy snacking.

Also, stop nibbling between meals. Train yourself to have less food. However, you can always eat 4-5 mini meals spaced 2-3 hours apart during the day to increase your metabolism.

There is no better option to prevent obesity than physical exercise. Start with brisk walking in the morning. Other activities include yoga Classes, gym and aerobics. Age also plays an important role in weight loss.

Chances of younger people getting into the shape with minimal efforts are higher compared to those on the other side of thirties and looking for weight loss. Hence, special attention needs to be given to their eating habits.

Yogic management for obesity

Heard of yogic management? It is a concept based on having a controlled and balanced diet besides maintaining other factors like breathing techniques, relaxation and meditation.

We should eat only the adequate amount of food our body needs – no more, no less. It needs to be accompanied by regular exercises, intermittent water fasts, yoga asanas and pranayama. Yogic management guarantees weight loss.

According to yogic text Hatha Yoga, pranayama can help burn excess fat in the bodyweight. The most effective pranayama practices for weight reduction include

a) Kapalabhati and b) Anulom Vilom Pranayama.

Kapalabhati or the skull cleansing breath involves deep inhalation and exhalation. One is required to sit in a comfortable posture with the spine positioned erect. The stomach is drawn in with every forceful exhalation and air is filled again with normal inhalation. This asana helps to reduce fat around the belly.

Anulom Vilom Pranayama reduces weight too. This is done in Padmasana with eyes closed. The right nostril is closed with the right thumb and the air is filled in with the left nostril. Then the right thumb is released and the air is exhaled from it. The same is repeated for the left nostril.

Obesity is no less than an epidemic. It needs to be discussed repeatedly so people are aware and adopt a healthy lifestyle. It’s time you take the plunge too!

The Sanskrit word ‘Pranayama’ is an amalgamation of two words, ‘prana’ meaning breathe or life forces and ‘ayam’ meaning control on prana. Pranayama may be defined as the connecting link between physical and mental yoga practices. It is a regulated combination of prolonged inhalation and exhalation. This yogic asana invites you to be mindful of breathing which plays a vital role in the proper functioning of different systems of the body.

Both beginners and advanced practitioners can benefit from incorporating pranayama onto the yoga mats. To carry this spree forward, here are four easy way to practice pranayama at home.

Deep Breathing

Breathing is a unique physiological function that is both voluntary and automatic. Deep slow breathing with the diaphragm has a lot of benefits. It nourishes the nervous system and awakens all energy channels in the body. It relieves depression, anxiety increases lung capacity and strengthen immunity.

Step 1: Sit in a comfortable position. The spine and neck should be erect.

Step 2: Inhale slowly and deeply allowing your diaphragm to move down and chest to expand.

Step 3: As you exhale, allow your diaphragm to relax and your chest to deflate.

Practice the steps for up to three minutes.

Kapal Bhati

Regular practice of this asana can detoxify all systems in the body. It unblocks our energy channels and adds radiance to the face. It is therapeutic for diabetes, stimulates abdominal organs, improves digestive functioning and calms the mind. It also energizes the nervous system, rejuvenates brain cells, increases metabolism and trims down the belly. A good yoga for beginners.

Step 1: Sit comfortably in Padmasana or Vajrasana position keeping the spine and neck erect.

Step 2: Gently close the eyes and place your hands on the knee in Gyan Mudra. The palms should face upwards.

Step 3: Take a deep breath and as you exhale, exert pressure on the abdominal muscles. Release abdomen with passive inhalation. You may place your right hand on the stomach to feel the abdominal muscles contract.

Step 4: Initially take 15-20 breaths to complete one round and gradually increase breaths to a hundred in three rounds. Each stroke of the Kapalbhati strikes on the Kundalini to help arouse kundalini.

Anulom Vilom

Also known as Nadi Shodhana Pranayama, this asana cleans the nadis or the pranic channels to let prana flow freely in the body. Prolonged practice can remove toxins from the body and reduce weight. It can also help maintain peace of mind. Other advantages include increased lungs capacity, improved concentration and stress removal.

Step 1: Sit comfortably in Padmasana or Vajrasana posture with the spine and neck erect in Vishnu Mudra.

Step 2: Place your right thumb on right nostril and inhale through the left nostril. Now place the ring and small finger on left nostril and exhale through the right nostril. Again, inhale through right nostrils and continue the steps in three sets till 10 rounds with ratio 1:1.

Step 3: Later, change the ratio of breath to 1:2 by doubling the exhalation time compared to inhalation. Complete three sets for three rounds. As you get better command on breathing, increase the ratio time to 3:12:6. Do three sets for ten rounds.

Brahmari

Bhramari has been derived from the Hindi word ‘Bhramar’ meaning bumble bee. Exhalation in this breathing technique resembles the humming sound of a bee, hence the name. This asana is highly effective for meditation. It can instantly calm the mind, reduce fatigue and mental stress. You can feel the vibrating sound of the jaws, throat, and face.

Step 1: Sit up straight with the eyes closed in Padmasana or Vajrasana position.

Step 2: The spine and neck should be erect. Place the index finger in the cartilage between your cheek and ear.

Step 3: Inhale by taking a deep breath. And as you exhale gently press the cartilage. You may press it in and out while making a humming sound.

yoga positions for beginners

Yoga for beginners might appear difficult and mundane but it is a blessing in disguise. Technically you just need your own body and nothing else to practice yoga. Create an atmosphere that encourages continued practice at the comfort of your home.

New to yoga? Try these basic yoga poses for beginners. Simply choose the time that works for you and get going.

Suptmatsyendra Asana (Cross Twist Pose)

This gentle twist asana massages the abdominal organs and facilitates digestion. It stretches the shoulders, middle spine, hips, lower and upper back and makes them more flexible. Also tones your internal organs.

Step 1: Lie flat on the back and gently stretch hands on the sides.

Step 2: Inhale and while bending the right knee place the right foot on the left knee.

Step 3: Now, gently push the right knee to the ground on the left side while bending the spine slowly. Hold this posture for 5-10 seconds.

Step 4: Exhale and turn the upper body to the opposite side.

Step 5: Release the pose by repeating the same twist with the left leg.

Step 2: Now inhale, raise the arms up and bring them in line with the shoulders.

Step 3: Simultaneously raise the heels off the floor and balance on the toes. Ground it firmly.

Step 4: Stretch as much as you can.

Step 5: Stay in this position for 10 -15 seconds.

Step 6: Exhale and bring the heels down.

Step 7: Release the interlock of the fingers and bring the arms down parallel to the trunk, and come back to the standing posture.

Vriksasana (Tree Pose)

The posture in Vriksasana replicates the stance of a tree. The asana improves our sense to remain grounded and secure in the universe. It teaches basic alignments and allows for healthier breathing patterns.

Step 1: Stand up straight and place your arms on the sides. Bend the right leg and place the foot on the inside of the left thigh. The heel should touch the perineum.

Step 3: Hold on the position for 10 to 15 seconds, breathe and find your balance.

Step 4: Exhale. Gently bring the arms down and release the right leg.

Step 5: Relax and repeat the asana by bending the left leg.

Ardh Salbhasana (Half Locust Pose)

Ardha salabhasana is a backbend asana that is considered as the intermediate pose of salabhasana. It is a popular asana practised in the best yoga classes in Jaipur. This asana strengthens the muscles of the spine, buttocks, arms and legs. It stretches the shoulders and improves posture.

Step 1: Lie down on the stomach in Makarasana.

Step 2: Touch your chin to the floor with both hands rested under the thighs and palms faced upwards. Inhale and raise the right leg off the floor, as high as you can, without bending the knee.

Step 3: Bend the left leg to support the right leg.

Step 4: Hold this position for 10-20 seconds. Initially, breathe normally and slowly graduate by inhaling when leg goes up and exhaling when the leg comes down.

Step 5: Rest for a few seconds in Makarasana. Repeat the asana with the left leg.

Approximately 15 million people in the world take Zumba classes. The craze is on and looks never ending!

Wondering what the fuss is all about?

Well, Zumba is a dance fitness program that incorporates advanced traditional cardio moves to burn calories and make people active.

Zumba moves are pretty simple and are proven effective for weight loss as well. It is easy to learn, fun and exciting.

Zumba was formed by Colombian dancer Alberto “Beto” Perez in the 90s. Aerobics, hip-hop, salsa, samba, soca, lunges, squats, mambo, and merengue are performed to energetic music.

We are here with a few surprising facts about Zumba. Read them here!

The creation

One fortunate day in the early 90s, Colombian aerobics instructor, Alberto “Beto” Perez forgot to bring his music tapes to his class. As he still had to conduct his class, he went to his car, got his Latin music tapes and played. He started to improvise by mixing Latin moves with aerobics exercises.

It was the first unofficial Zumba class conducted that day. Needless-to-say, it revolutionized the concept of fitness and dance. And ever since the trend has been a go-getter.

He conducted nine to ten classes every week initially and later shifted to Bogota, Colombia where he became a huge success.

Burns up to 1000 calories

Zumba can burn up to 1000 calories per classes which is usually held for an hour. You can do Zumba once or even twice a day (it all depends on your interest) without getting the feeling that you worked out. It is a fun exercise. Amidst figuring out the steps and moving to the music, you won’t feel the fatigue.

Two-fold benefits

The benefits of Zumba is two-fold: physical and psychological

Physical – Zumba is a total body workout that is highly effective for weight loss giving you an amazing toned up body.

Psychological – Zumba is a happy drug for the soul. As you commit to the moment, you tend to forget all your stress. It is a tonic for your mental health.

Types of Zumba

When it comes to Zumba workouts, there’s literally a dance class for everyone. These are few of the most common and popular types of Zumba:

a) Original Zumba

This one is aimed at anyone and everyone. It involves salsa, merengue, cumbia and reggaeton music for energetic dance moves. It covers intense workout like cardio, muscle conditioning.

b) Zumba Gold

Designed to suit the younger generation, it is a slight modification to original Zumba. The moves and steps are changed and performed to the sound of Latin music.

c) Zumbatomic

Zumbatomic is the workout for kids aged between 4 and 12 years.

d) Aqua Zumba

As the name suggests, Aqua Zumba is performed in the pool and can be practised by people of all ages. The water friction promotes stronger muscles and joints.

e) Zumba Toning

This one is all about traditional cardio and all the key areas are aimed at. Zumba Toning is a fusion of dance moves and aerobics.

Health advantages of Zumba

Zumba is a workout technique for the whole body and suits all ages. This great alternative to traditional fitness programs promotes flexibility, boosts endurance, improves confidence, enhances mood, promotes better coordination and provides a positive effect on brains affected by multiple sclerosis.

Are you starting to feel demotivated with your workout routine? Are you disappointed because you aren’t getting the results as fast as you thought you would? Don’t find it worth anymore?

C’mon! Do not feel bad. Getting a little disappointed is okay. Most of us feel this way at times. It is completely natural to have your doubts.

But what is unnatural in your weight loss journey is to give up. You need to push through the temporary blip and get moving. How do you do it?

A little motivation and inspiration might just do the trick, so you live a healthy lifestyle. It usually takes just a sentence to get to work out. We have 10 of those.

10 Fitness quotes to inspire your weight loss goals

“You don’t get the ass you want by sitting on it.”

Nothing in life comes for free. So, if you want something… GET UP and GET GOING! You aren’t going to get in shape by sitting on your butt. And when you are out there, try these 10 Ways to Achieve Weight Loss Goals.

“Your body can stand almost anything. It’s your mind that you have to convince.”

Habits do not get developed overnight. The logical side of your brain will agree to it. But it’s the emotional side that needs more convincing. Do not get tricked into lazying around.

“Fitness is like a relationship. You can’t cheat and expect it to work.”

When you cheat, you only hurt yourself. So instead of coming up with plans to cheat on your workout routine, why not look for ways to actually do it without making a fuss?

“My protein shake brings the boys to the yard. And they’re like: your muscles are hard. Damn right, my muscles are hard. I could train ya, but I’d have to charge.”

No no! Not all protein sources are dull. You can never get bored of chicken breasts and fish filets if you know the trick.

“Respect your body. It’s the only one you get.”

Yes, it’s just the one you get in a lifetime. You cannot afford to think of your body as your nemesis. Though it can be tempting to lazy around, but hit the best gym in Jaipur and add more intense workouts with each passing day.

“Use the 21/90 rule: It takes 21 days to create a habit. It takes 90 days to create a lifestyle.”

Do not be that kind who try something new for a week, get tired and simply give up. Rightfully said, it takes time to create a habit and patience to create a lifestyle out of it. Invest well to get the body you are proud of.

“Do it because you love it, not as penance for pie. Workout because you love your body, not because you hate it.”

Exercising is not punishment for your body. You should feel confident in proclaiming. Love your body, so you do not compromise on becoming the best version of yourself. Keep fixing where you feel is the need.

“Knowing you are worth the effort, the hard work, the love, the sweat, the tears, and all the beauty and prosperity that comes through it, and continue to flow towards you as the result.”

No one else, but YOU are responsible for whatever happens to your body. So when bad days hit, don’t get emotionally invested in them. Ditch them for hard work and sweat.

“The more you step onto your yoga mat, the more you get to uncover and discover the true essence of this practice. Working out becomes overrated, working in becomes your main priority. Keep showing up.”

Yoga is about inner peace and overall well-being. It should not be tough to keep you on track.

You can motivate by fear, and you can motivate by reward. But both those methods are only temporary. The only lasting thing is self-motivation.”

‘Coz of the pain and effort, working out can feel like a drill with each passing day. The trick is to get your priorities straight, no matter how painful it gets.

A good dose of inspiration is always welcomed. Hope these fitness quotes help you in the long run.